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5 Tips To Sleep Better (e-book)

Last updated: March 30, 2017

Sleep is one of the few things all humans have in common. We will spend about one third of our lives sleeping. However, many of us ignore issues related to sleep. While everyone might have different problems with sleeping, below are five of our best tips that will help you get a better night’s sleep.

Finding The Right Mattress For Your Sleep Style

There have been many new mattress company startups popping up over the past few years. This competition is driving the price down, and it is increasing the options for consumers. Many mattresses can now be shipped directly to your home, and they have 100-day money back guarantees.

Some people like soft, cushy mattresses while others like stiff and supportive ones. Thankfully, there is one mattress we highly recommend because it fits both categories, the Purple Mattress.

If you are just looking for a cheap mattress, we have created a list of the most inexpensive (yet still highly rated) for each mattress size - check out that list here.

If you have already purchased a mattress and aren’t satisfied with it but you want to avoid buying a new one, you can purchase a mattress topper. Toppers can add stiffness, make your mattress feel softer, or even help keep your mattress cool. See our list of our favorite mattress toppers here.

Finding The Right Pillow

Your mattress isn’t the only thing that can stop you from getting a good night’s sleep. Using the wrong pillow can constantly wake you up at night.

Bamboo pillows are gaining a lot of popularity due to their supportive nature. We really like the Snuggle-Pedic Bamboo pillow. Another issue many people have with pillows is when they trap too much heat. Thankfully, if that’s your issue, here is a list of our top recommended cooling pillows.

Sleep Products For Specific Issues

In this section, we’re going to provide specific products to solve unique issues.

Bright Rooms

Sleeping in a bright room, either because the sun streams in at daylight or you work odd hours, can make it tough to fall asleep and stay asleep. A sleep mask is a great solution to this problem, and it is also the cheapest! Here are our recommendations.

Street Noises Or Room Too Quiet

If you live on a busy street and are experiencing traffic noises, those can be tough to drown out. Similarly, some people hate it when a room is too quiet. A good solution to both of these problems is a white noise machine. A good white noise machine will have multiple settings to adjust noise levels as well as the ability to select different sounds. Click here to see which white noise machines we recommend.

Too Many Noises

If you simply want to block out all noises, earplugs are the best way to go. You don’t want to pick up just any earplugs though, so here are our favorite earplugs designed for sleeping.


Some people like fresh smells when going to sleep, but air fresheners don’t last long, and plugins can be pricey. A good solution to this problem is an essential oil diffuser. Essential oils come in a wide variety of smells and benefits provided. Some are great for relaxing you while others are just pleasant to smell. See our essential oil diffuser machine recommendations. For our favorite scents that provide benefits for your bedroom, see our essential oil recommendations here.

Sleep Study

If you suspect that your sleep problems are caused by an underlying sleep issue, it can be very difficult to diagnose. On top of that, doctors rarely will prescribe anything to help unless you first have a sleep study.

Sleep studies are commonly used to diagnose obstructive sleep apnea, insomnia, restless leg syndrome, etc. Sleep apnea is becoming a more commonly diagnosed sleep issue, and it is one of the most ignored. Read more about sleep apnea here.

A sleep study usually takes place in two stages. You will be hooked up with a lot of wires that monitor your brainwaves and other vitals. You’ll typically be allowed to sleep naturally for two hours, and if they notice an issue, they will interrupt and try to provide corrective actions. In the case of obstructive sleep apnea, they will provide a CPAP machine and see if that helps. In the case of insomnia, they will try to pinpoint if the cause is physical or mental. Sometimes, slightly changing a few sleep habits can correct the issue. Other times, a medical prescription is the only corrective action.

To schedule a sleep study, you will want to visit with your primary care physician. They will do what they can first, but if they feel a sleep study is necessary, they will be able to provide a referral. You will want to call your insurance company to see if preauthorization is required and to determine what your coverage levels are.

Sleep Hygiene

Sleep hygiene is defined as actions that help you sleep better. One of the best sleep hygiene habits is to create a standard routine that you always follow before bed. This will allow your body to start relaxing and knowing that you are getting ready for bed; your transition to “sleep mode” is more gradual instead of sudden.

It is highly recommended that you use your bed only for sleep and intimacy. Try to avoid watching TV in bed (unless it’s part of your sleep routine), eating in bed, or just relaxing and hanging out on your bed. Try to keep those activities in the living room.

A good sleep hygiene routine includes actual physical hygiene as well. We recommend this Waterpik water flosser and a good electric toothbrush. Other tips are stretching, reading a book or magazine, or listening to calming music, such as Beethoven.


We hope you enjoyed these sleep tips, and we sincerely hope you find some value in this list and our website. If you have any questions or comments regarding this list, send us a message here.

We would like to include our medical disclaimer link as well to state that all information shared is simply our views and should not be taken as medical advice. For all medical advice recommendations, you should talk to your primary care provider.